Two clues make a proof. So, after hearing about it from Ill and having heard it again yesterday from the words of Bragato, the lights have been turned back on regarding the use of bicarbonate.
The less young certainly remember the amateurs of the 80s and 90s who drank a whole bottle of it before the races, since, by general belief, it helped prevent cramps. The solution was so saturated that the immediate effect was real… roars, sometimes followed by violent bouts of vomiting. At that point we set off for the races, convinced that we had everything we needed in our bodies.. Therefore, when modern nutrition took over, its use was stopped, branding it as a primitive practice. On closer inspection, however, the baking soda never completely disappeared.
We asked for the reason Laura Martinelli, nutritionist of the Team Jayco-AlUla, but also a professor of Sports Nutrition and Exercise Physiology at the School of Nutrition and Supplementation in Sports in Padua. Let's therefore enter (on tiptoe) into his territory.
"Interest in bicarbonate," Laura confirms, "was born 30-35 years ago. The fact that it works is unquestionable, however. there has always been a gastrointestinal problemIt is still an effective supplement today, but it is difficult to use. Therefore, attempts are being made to apply modern technology to solve problems which made it impractical."
What does it mean that baking soda works?
Bicarbonate is the buffer system par excellence. Our body produces it too, in the main mechanism by which the body maintains a certain level of pH in the blood. Therefore, at a sporting level, It can be said that it buffers acidosis, delaying the onset of fatigueIt's as if, in some way, it allows for raise the bar a littleIt has been seen that on average it can lead to performance improvements of approximately 2-3 percent, which at certain levels is still a lot.
Is there an optimal dosage or are the benefits directly proportional to the amount taken?
There is a dosage, absolutely, beyond which you risk gastrointestinal problems, without any real benefit. 0,3 grams per kilo of body weight are calculated.
It seems that it was never completely abandoned…
Someone has always used it, but it was a rare bird, precisely because few could tolerate it from a gastrointestinal point of viewFor example, I know that Rohan Dennis used it in significant quantities before the time trials. In short, there were some who used it, but now they've found ways to make it more tolerable.
In what way?
Using it in certain dosages and at certain times or associating it with some foods, for example, rich in carbohydratesTo make it more tolerable, there are nutritional strategies available to virtually everyone. All it takes is the necessary expertise.
When to take it: before or during the race?
It depends on the type of test. If it's very short, like a time trial, obviously I only take it first. If I have a road race, I can also take it during, because However, the buffer effect wears off on average within three hours.Maybe the situation is different for women, because the races are shorter. Men also take baking soda while running.
Did you use it at the Giro d'Italia?
Yes, some more some less and always in close collaboration with the medical team, led by Carlo Guardascione. We use it regularly. This is a supplement which, like nitrates, must be conceived as functionalIt doesn't matter if it tastes good, it has to work. Runners are used to taking things that don't taste good, and maybe that makes them feel stronger in some way. Anyway,Tolerance improves the more it is diluted and the more I add a good amount of carbohydrates. Gastrointestinal problems are reduced and stability is improved. But there's a long way to go before we say it's good...
Is there a bicarbonate bottle?
Better two. Those famous 0,30 grams per kilo of weight are usually divided into two half-litre bottles, so in total, the athlete sips one liter in the three hours before the start. This is the classic protocol, and I add approximately 20-30 grams of carbohydrates per bottle.
What happens when you take too much?
Here, let's say it clearly for the benefit of amateurs. There is a risk of it being abused and, if that happens, it can even kill you.It's important that the message gets across: there are defined dosages and it's not true that if I overdo it, I'll do better.
